For best results, blend a few high-calorie ingredients with a good source of protein. This meal would supply around 1,260 calories. Healthful fats, such as mono and polyunsaturated fats, typically come from vegetable, seed and nut oils, such as olive, peanut, canola . Florida State University: Florida State Sports Nutrition, Portage Central Hockey: 4,000 Calorie Meal Plan. When you take in so many calories, its much easier to get them in through solid foods that you can eat at regular intervals throughout the day, rather than drinking them all down at once. If you maintain your weight by eating 3000 calories per day then eating 4000 calories per day would allow you to gain around 2lbs per week. From beginners to advanced. While I recommend this split for most of our muscle-building plans, those eating 4000 calories should prioritize a slightly higher carbohydrate intake to make it easier to hit this goal. However, vegetables also have a high fiber content and many provide a lot of water as well. 2 scoops soy-free vegan protein powder (about 22 grams of protein) 1 teaspoon maca powder 1 banana 1 teaspoon vanilla extract 1 teaspoon wheat grass powder, just to be a granola-crunching hippie badass Blend all ingredients together in a blender. For example, try three beef soft tacos prepared with whole-wheat flour tortillas and lean ground beef topped with reduced-fat cheese, salsa and plenty of fresh vegetables like onions, shredded lettuce and tomatoes. Generally speaking, let's say you burn 3500 calories per day on average and want to gain one pound per week. This is important because increasing your muscle mass decreases the amount of fat in your body. Note: Start your day with a high-protein breakfast like a big bowl of oatmeal. This is a great way to pack on the pounds with regular food and meals. Your weight gain depends on your body composition and activity level; those who are inactive with high-fat mass are more likely to gain weight than those who are active with high muscle mass. Incorporating these foods into your meals and snacks can boost your calorie consumption and promote weight gain. For example, if you need 1800 calories per day, youll need to increase portions by a factor of 1.28 (1800/1400 = 1.28). Dinner. Ignore processed foods and sugary drinks, which can contain high amounts of calories and unnecessary sugar. Also Read:Best Organic Brown Rice Protein Powder: A Simple Guide. Make sure you are eating a variety of nutrient-rich foods. 1 min. Ingredients Snickers Smoothie 2 bananas, frozen & chopped 2 tbsp maple syrup A big part of that diet is eating enough calories, grams of protein, and carbs to fuel your muscles as they grow correctly. Ask a doctor or nutritionist with experience in sports medicine to help you develop an individualized plan. Quinoa is one of the few complete plant-based sources of protein, meaning that it provides all nine essential amino acids. A 4,000-calorie diet should be limited to highly active individuals, or those affected by a health condition, with a doctor's recommendation. 163.9g Fat You can also add it to protein shakes. November 9, 2020. <>, Per meal: 700 calories, 35g protein, 100g carbs, 18g fat, Per snack: 400 calories, 20g protein, 50g carbs, 13g fat. The following tips will help you to follow a 4000 calorie vegan diet: A vegan diet is a nice way to get your daily dose of fruits, vegetables, and whole grains. Some key considerations when following a 5000 calorie vegan diet include: choosing high-quality sources of protein, fat, and carbohydrates, ensuring adequate vitamin B12 intake, loading up on fiber, and enjoying healthy fats and oils. There are lots of ways to track progress beyond just the scales. If youre thinking of cutting down on your fat intake, a. According to Healthline, some examples include: Seitan: 25 grams per 3.5 ounces Lentils: 18 grams per cooked cup Chickpeas: 15 grams per cooked cup Hempseed: 10 grams per ounce Spirulina: 8 grams per 2 tablespoons Green peas: 9 grams per cooked cup How much weight will you gain by eating 5000 calories a day? During lunchtime, one can have a number of foods like sprout salad, rice, and vegetables like cabbages or cauliflower. Plant-based diets are also linked to lower levels of chronic diseases like stroke, heart disease and type 2 diabetes. Simply eating 4,000 calories daily isn't enough, however -- the majority of your caloric intake should come from meals low in fat, sugar and sodium and dense with lean protein, whole grains, fruits and vegetables. That said, there are plenty of nutritious vegan foods that can add the extra calories to your diet needed for weight gain. Related: 4000 Calorie Vegan Diet Shockingly Easy to Follow! It will help protect against heart disease, stroke, diabetes, and some types of cancer. New to the plant-based movement; learn more about a whole foods plant-based diet and its impact on health and chronic diseases such as heart disease. Turn this side dish into dinner by adding some cooked Beyond Sausage packed with 16 grams of protein or source your plant-based protein of choice. This meal plan is general and not intended for any specific person; its meant only as an example of a high-calorie diet for healthy weight gain. Smoothies are one of the best ways to increase your protein intake by utilizing a quality plant-based protein powder. 312.4g Carbs Cheers! Youll also have more variety in your diet and be less likely to give up on finishing it because it gets boring. To bulk up, you need to eat more calories than you burn, but its important to choose healthy and nutrient-dense foods. A vegan diet that consists of 4000 calories per day may have some drawbacks. It can be very helpful to your health. Celery & Hummus. Rice, oatmeal, chicken breast and other bodybuilding staples are nutrient-dense, but they're not calorie-dense , and you're going to have to shove a lot of poundage . A vegan diet can have some impressive effects on your health. Eating a 4000 calorie diet will also help you to boost your metabolism. Using this approach will allow you to splurge a bit without blowing up your calorie control for the week by providing some flexibility on the weekends. You may have heard about the vegan diet. Top it with fresh fruit, nuts, and as well as seeds for added protein and healthy fats. NUTRITION: 290 Calories; 18g Protein; 16g Carbohydrates; 19g Fat. Sample Of A 4000 Calories A Day Meal Plan Option One Meal 1 - Breakfast 1 1 scoop whey protein and 2 cups unsweetened almond milk Cals: 178. Stay Healthy Vegan Disclosure:This website provides general information and is not intended as a substitute for professional advice. A 4000 calorie vegan diet can provide all the nutrients the body needs to be healthy. Choose filling proteins such as beans, lentils, tofu, nuts, seeds, etc. Some teens need 4,000 calories a day when they're in a growth spurt! Below, Ive laid out the macronutrient split that is optimal for building muscle on 4000 calories, as well as a complete food list and ways you can customize this plan based on personal preferences. Here is a basic list of spices and other healthy pantry items to have on hand for this meal plan: This plan is gluten-free and utilizes whole foods, the shopping lists will prepare you to execute the recipes listed. Does Pudding Have Gelatin? The vegan diet consists of no animal products, which means no meat, fish, or dairy. This article examines types of supplements that may be, Whether you eat fully vegan or are simply interested in reducing animal products in your diet, coming up with plant-based snacks can be challenging, Vegan diets exclude all animal products, making it more difficult to eat low-carb. Use reduced-fat mayonnaise and salad dressing whenever possible. So what are you waiting for? we aim to make our content both informative and entertaining. Other foods that are good sources of calcium include dark green leafy vegetables, calcium-fortified juices, cereals, canned fish with bones (for example, pink salmon or sardines), and legumes (for example, soybeans). Try adding half an avocado to your morning smoothie, spreading one on a slice of sprouted bread or cubing it to sprinkle on salads or omelets. Rice, which is high in calories, also offers protein, fiber, vitamins and minerals. Fats: 7 g. Proteins: 26 g. Carbs: 4 g. Meal 2 - Breakfast 2 1 cup rolled oats, 1 medium-sized red apple, 4 large boiled eggs Cals: 705. How to follow the 5000 calorie vegan diet? So if youre thinking of going to be a vegan or have been vegan for a while, herere a few tips on how to make it easier to stick with it. Follow the recipe above or this cheesy tofu scramble filling recipe for simple breakfast tacos and choose from low-carb jicama shells or your vegan taco shell of choice. Made from toasted and ground sesame seeds, tahini is a staple in Mediterranean and Middle Eastern cuisines that is high in protein, fiber, healthy fats and calories. The 1000-calorie diet plan should incorporate foods that are rich in vitamin B, protein and sustainable superfoods. * Foods such as oats, nuts, seeds, tofu, and tempeh are great sources of protein and healthy fats. The diet demands a reduction in whole food types, like carbs or trans fats, as your body requires nutrition to improve overall health. Here are some of our favorite vegan snacks: There are a few different ways to count calories, and it really depends on what youre trying to achieve. This two-week 1,400 calorie-easy vegan meal plan is the ideal menu for you to stick to your macro and calorie goals while getting plenty of quality nutrition. This type of diet is also known to be more filling than a typical diet, so it may be difficult to overeat. In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt. A vegan diet is one of the diets recommended by the American Heart Association, which makes it very healthy for everyone. You should also get off eating foods that are high in sugar, such as candy and soda. My recommendation for the 4000-calorie diet is 25% of calories from fat, meaning 111g per day. Related: 7 cheap high protein vegan meals prep under $20 Youll Love. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium. Its best to stick to one meal a day so that you dont have to skip any meals. All rights reserved. The 4000 calorie vegan diet is a high-calorie, plant-based diet that can provide many health benefits. The benefits of a 4,000 calorie meal plan are essential for anyone who has a physically demanding lifestyle. To avoid excess fat, choose low- or nonfat dairy products. What is Obesity? There are numerous benefits when you follow this diet, such as weight reduction and weight gain, better heart health, as well as decreased risk of getting cancer. Monounsaturated fats have been shown to increase levels of good HDL cholesterol, reduce blood triglycerides and help improve blood sugar levels in people with type 2 diabetes (6). Drizzle it over cooked veggies, mix it into a salad dressing or add it to marinades to bring a burst of flavor and calories to your meals. However, children on a vegan diet usually need . The creator, Isty, shares vegan recipes, product reviews, and up-to-date information on plant-based nutrition. 1. Rice is a cost-effective, versatile and calorie-dense carbohydrate that can promote gradual weight gain. Here are the eight. It has a creamy consistency and works well as a spread, dip or dressing. If you are vegan, there are a few things you should avoid in order to remain within your daily calorie limit of 4000. Stir-Fry is one of our favorite additions to any meal plan because they incorporate a variety of colorful vegetables into your diet. What are the foods you can eat on this diet? Prepare 1 recipe of either the Mediterranean scramble or the tofu recipe below, as each recipe will provide 4 days' worth of breakfast, the other 3 enjoy the protein muesli. That's one of the easiest ways to get more calories without eating any rubbish. Each week provides a grocery list, meal plan, prep list, nutritional breakdown, and links to all the macro-balanced plant-based recipes. Chickpea Salad with Cucumbers & Tomato. Quinoa is a complete protein, providing all the amino acids your body needs. Affiliate Disclosure: This website earns a commission from Amazon for eligible purchases made through its affiliate link as an Amazon Associate. 3 1/2 ounces a day. Just one avocado boasts about 322 calories, 13.5 grams of fiber and almost 30 grams of total fat (2). A Practical 4,000 Calorie Diet Plan Eat at your own risk I highly recommend investing in a blender! and schedule. Dried fruit is a great way to gain extra calories, vitamins, minerals and antioxidants. Quinoa is a healthy pseudo-grain loaded with protein, fiber and many other nutrients your body needs. A well-rounded vegan diet can produce all the nutrients your body needs. The recipes for the vegan meal plans we'll be providing is a 500 calorie deficit, based on needing 2000 calories a day - making the total daily intake 1500 calories. While its tempting to add calories by eating junk food, its still important to eat high-quality foods to fuel your workouts and help you build as much lean muscle mass as possible all while feeling energized and not uncomfortably full. Greetings! Therefore, eating more than you need to will likely just increase the amount of fat you gain. Get 25% Off Our Courses For A Limited Time Learn More Its significant to keep in mind that this is an extremely low-calorie diet. You can still enjoy favorites like tacos or pizza, but make sure they're as healthy as possible. However, its also one of the most difficult to maintain because of the high amount of food needed to be consumed. Master plant-based cooking with Forks Early-Bird Special! It depends on what suits your individual body composition. If you are a male athlete serious about improving your performance in sports like basketball, football, track, long-distance running, swimming, tennis or baseball, you may need to follow a 4,000-calorie meal plan to obtain the nutrients your body needs. What is the Best Time to Take Probiotics? Here are two easy vegan breakfast recipes that will power you through the week. You can also try online calorie calculators or apps. Create your meal plan right here in seconds. First and foremost, make sure to include a large number of fruits and vegetables in your meals. You may need to take a calcium supplement if you dont get enough calcium in your diet. If you are a vegan who heavily relies on beans and greens for nourishment, you would have to eat close to 4000 calories just to meet your protein needs. Here is our list of top tools for efficient and easy meal prep: Once you have your equipment set up, remove any old items from your pantry or food that no longer fit into your inspiring vision of health! Add one healthy 200-calorie snack or beverage of choice (every day) or a dessert; try out this high-proteinvegan fudge brownie recipe with 13 grams of protein per brownie. Eating 4000 calories a day is more straightforward than drinking all your calories in protein shakes (see also 4000 Calorie Shake Recipe). You can mix and match your favorite foods into this basic template. The daily intake of calories should be 5000 and divided equally among these food groups in order to provide the body with the. Olive oil is high in calories, monounsaturated fats and antioxidants. A typical dinner on a 4,000-calorie meal plan could be 2 cups of cooked brown rice, 5 ounces of grilled or broiled salmon and 2 cups of steamed green vegetables like brussels sprouts. Using this link gets you an extra week on your free trial (2 weeks total). This means that protein is a very important macronutrient for those looking to gain size. document.getElementById("ak_js_1").setAttribute("value",(new Date()).getTime()); Sore Throat After Going Vegan: Best Explanation, Is Crystal Light vegan? This meal plan contains recipes with similar ingredients and utilizes leftovers; this will save you time as you can prepare some of the ingredients in bulk amounts. It can also be mixed into smoothies or added to sauces and dressings. Make a double batch of the spirulina pesto or vegan pistachio pesto to use on roasted vegetables or mix in with your quinoa in other recipes for extra flavor. Avoid processed foods whenever possible. This is likely because plant-based foods are high in fiber and low in unhealthy fats, which can help you burn calories even when youre not working out. A bowl of oatmeal with sliced banana on top. Meat, fish, or poultry provide protein for the growth and repair of body tissues. This is especially important for people who lift weights or play sports that involve strength training. Vegan snacks are a great way to stay healthy and fit, without giving up on deliciousness. Its also still important to include minimally-processed whole foods to get the micronutrients (vitamins and minerals) from those foods that are optimal for overall health. Meeting your macro or weight-loss goals with a vegan diet plan that is both nourishing and balanced can feel overwhelming. Tahini has a paste-like consistency thats similar to peanut butter. These foods will help you meet your daily nutritional requirements while also providing plenty of healthy fats and proteins. I discuss how to customize this meal plan in the next section. Plus, with 119 calories and 13.5 grams of fat in a single tablespoon (14 grams), olive oil can also be a healthy way to add extra calories to a meal. Serve with 1 cup of roasted vegetables or a 1 cup side-salad with 1-2 tablespoons of an olive or avocado oil based dressing for a complete vegan meal. 2000 calories instead of well over 3000), then I'd be more concerned about getting a slightly higher percentage of my calories from protein. we aim to make our content both informative and entertaining. Even the most dedicated lifters often struggle to pack on muscle. My recommendations for protein sources that are higher in fat include: One caution is that because fats are slower to digest, fat intake should be minimal pre-workout. The 4 000 calorie meal plan involves eating more calories than are typically consumed in a day to promote weight gain. If you have trouble gaining weight, consult a nutritionist or talk to your doctor. One cup (200 grams) of cooked sweet potato contains 180 calories and 6.5 grams of fiber (15). 6 Science-Based Health Benefits of Eating Vegan, The Vegan Diet: A Complete Guide for Beginners, The 18 Best Healthy Foods to Gain Weight Fast. Fats: 27 g. Proteins: 36 g. Carbs: 81 g. These foods are in high amounts of vitamins, minerals, and fiber which will help keep you full and satisfied throughout the day. Foods, Meal planning software for dietitians, trainers, and coaches. The essential thing is that you keep track of how many calories youre eating each day so you can make sure youre meeting your daily calorie goal. Vegans may also exclude products made with animal ingredients, such as leather. Quinoa also supplies a good amount of manganese, magnesium, phosphorus, copper and folate (3). * Complex carbohydrates found in brown rice, quinoa, and sweet potatoes can provide sustained energy throughout the day. Articles, How to Calculate Your Vegan Calorie Goals, Vegan California Beyond Burger with Kiwi Salsa, Vegan Vanilla Chai Protein Smoothie Recipe, Vegan Southwest Stuffed Sweet Potato Recipe, vegan meatball recipe with shredded spaghetti squash pasta, Vegetarian Sweet Potato & Greens Breakfast Hash, Substituting other leafy greens such as dandelion, kale, or arugula, Blending in 1/2 cup of your favorite frozen fruit. You an extra week on your health lots of ways to increase your protein by! 5000 and divided equally among these food groups in order to remain within your daily calorie limit of 4000 a! Your macro or weight-loss goals with a vegan diet can have a number of like!, children on a vegan diet that can promote gradual weight gain software., which means no meat, fish, or dairy of cooked sweet potato contains 180 calories 6.5! Meeting your macro or weight-loss goals with a good source of protein healthy! 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